Is hiit hill sprints enough of a workout for your legs?

i do feel some slight pain in my knees when i do squats or leg extensions and seeing as i play some semi pro football(soccer) and absolutely love it, i do not want to risk getting a serious knee injury. so my question is this, can i just replace said exercises with hill sprints instead? 30 seconds sprint uphill, 45-60 seconds slow jog downhill.

the thing is, even if i do it slowly and with not a lot of resistance(a lot below max), i still feel a slight strain inside my knee. it's probably a result of 15 years of playing indoor football(futsal). on basically hardwood floors.

the thing is, even if i do it slowly and with not a lot of resistance(a lot below max), i still feel a slight strain inside my knee. it's probably a result of 15 years of playing indoor football(futsal). on basically hardwood floors.

any alternatives to leg extensions and squats?

again...i almost garuantee that its a form issue...

i could be wrong...it happens sometimes...lol

your knees may just be that jacked up...but pain on the inside of the knee is usually caused by letting your knees cave in and not keeping them out over your toes